How to train arm muscles? In fact, there are training movements. Among these movements, some movements are very effective, and some movements have average effects. However, there are some particularities in training arm muscles. So what are the movements for training arm muscles? , I believe someone still knows it. So, what are the best ways to build arm muscles? Let’s take a look at the methods below!
Rope Pulldown
How to train arm muscles? When we do standing movements, we often spread our feet so that they are shoulder-width apart. The purpose is to maintain body balance and increase body stability. In the same way, because when doing rope triceps pull-downs, the body will involuntarily lean forward, so we should support the front and rear feet separately, and the body's center of gravity and the force point will be closer, so that the stability of the movement can be improved accordingly. This action is to use our triceps to press down until our elbow joint is extended to a slight bend. Remember, it is a slight bend, and when we do this action with a crossbar, we usually do not exceed this range. You should remember that the route of this action is to move up and down until the elbow joint is slightly bent.
Lifting dumbbells
You can stand or sit, with your back straight, holding dumbbells in both hands, and spreading your arms so that your upper arms are parallel to the ground and your forearms are perpendicular to the ground. This is the initial position, which is very similar to the surrender movement; use your shoulders to push the dumbbells Above the head, the movement trajectory is an arc. Be careful not to collide with the two dumbbells; stop lifting before the elbows are completely straightened, switch to a slower and controlled lowering movement, and stop descending when returning to the initial position. Generally do 3 to 4 groups of 10 to 15 times each.
The barbell press and mechanical press in the dumbbell press can both exercise the shoulder muscles more comprehensively; using dumbbells for lateral raises, front raises, and bent lateral raises can exercise the front and back muscles of the shoulders relatively independently. The middle and last three parts. Don't lift dumbbells to exercise your shoulders too frequently. Giving them a longer rest period can achieve better results.
Barbell curl
Practitioners generally stand with their feet shoulder-width apart, straighten their chest and tighten their waist and abdomen, and hold the barbell with both hands on both sides of the body.In front of the body, the barbell can be held with a wide grip (or a narrow grip). The practitioner concentrates the strength of the biceps of the arm to quickly lift the barbell to the position of the clavicle of the neck, then pauses slightly, and then uses the strength of the biceps of the arm to control the barbell and slowly returns it to the starting position. It is generally recommended that during the barbell curling process, the upward movement should be controlled for 1 second, pause for 1 second, and restore for 3 seconds.
Practitioners must raise their chest and tighten their waist and abdomen during the movements. Practitioners must clamp their hands on both sides of the body during the movement.
Pull-ups
How to build arm muscles with pull-ups? Hold the horizontal bar with a wide grip (palms facing forward) with both hands, slightly wider than shoulder width, with your feet off the ground and your arms hanging naturally and straight.
Use the contraction force of the latissimus dorsi to pull the body up. When the chin exceeds the horizontal bar, pause for a moment and stay still for one second to completely contract the latissimus dorsi. Then gradually relax the latissimus dorsi and let the body slowly descend until it returns to complete sagging, and repeat. You can bend your knees, cross your calves backwards, and lean your body slightly backwards to better exercise your back muscles.
Inhale when the body is pulled up, and exhale when the body is lowered.
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